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Examples of foods that have fiber include the following:

Breads, cereals, and beans

  • 1/2 cup of navy beans 9.5 grams (Soaking beans overnight in cool water before cooking will reduce the gas causing oligossaccharides. Discard the water before cooking)
  • 1/2 cup of kidney beans 8.2 grams
  • 1/2 cup of black beans 7.5 gramsDrawing of a loaf of bread and a box of cereal.
  • Whole-grain cereal, cold
  • 1/2 cup of All-Bran9.6 grams
  • 3/4 cup of Total2.4 grams
  • 3/4 cup of Post Bran Flakes5.3 grams
  • 1 packet of whole-grain cereal, hot3.0 grams (oatmeal, Wheatena)
  • 1 whole-wheat English muffin4.4 grams

Drawing of an apple.


  • 1 medium apple, with skin3.3 grams
  • 1 medium pear, with skin4.3 grams
  • 1/2 cup of raspberries4.0 grams
  • 1/2 cup of stewed prunes3.8 grams

Drawing of a 1/2 cup of peas.


  • 1/2 cup of winter squash2.9 grams
  • 1 medium sweet potato with skin4.8 grams
  • 1/2 cup of green peas4.4 grams
  • 1 medium potato with skin3.8 grams
  • 1/2 cup of mixed vegetables4.0 grams
  • 1 cup of cauliflower2.5 grams
  • 1/2 cup of spinach3.5 grams
  • 1/2 cup of turnip greens2.5 grams

Drawing of a baked potato.

Source: U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2005.